Drive with Dr. Peter Attia: Qualy #9 - The importance of exercise for brain health

Podcast Notes Key Takeaways “That’s another change in my belief system today vs. 5 or 6 years ago… 5 or 6 I didn’t think exercise was that important for longevity” – PeterIt seems to be that exercise is the single most important thing you can do to preserve brain health“If you’re not active every day, we have to change that”Rhonda finds exercise very much improves her anxiety levels and as well as her decision-making ability“If I have something that’s bothering me or giving me anxiety or I have to make a really important decision, going for a long run really helps me”There’s been multiple studies showing aerobic exercise helps with executive function and long-term planningStrength training has been shown to prevent muscle atrophy (the wasting away of muscle), and lower the incidence of cancerVO2 max is the ability of the body to transport oxygen during exercise – this improves with high-intensity interval training (HIITVO2 max declines about 10% per decade (muscle mass declines at the same rate)Rhonda recalls a study showing that 24 sessions of high-intensity interval training (45 minutes total including both a 5-minute warm up and cool down, going at 70% max capacity with 1-minute breaks) improved VO2 max by 12%PVO2 max is important for cyclist – this is the power output at VO2 maxVVO2 max is important for runners – this is the velocity you carry at VO2 maxThe VO2 max of a professional cyclist is 80-90 mg/ml/kgTo sum up – “If you canmaintain muscle mass and you can maintain peak aerobic performance, it doesn’t even matter at that point if you’re living longer, you’re clearly living better”

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Today's episode of The Qualys is from podcast #02 – Rhonda Patrick, Ph.D.: the performance and longevity paradox of IGF-1, ketogenic diets and genetics, the health benefits of sauna, NAD+, and more.

The Qualys is a subscriber-exclusive podcast, released Tuesday through Friday, and published exclusively on our private, subscriber-only podcast feed. Qualys is short-hand for “qualifying round,” which are typically the fastest laps driven in a race car—done before the race to determine starting position on the grid for race day. The Qualys are short (i.e., “fast”), typically less than ten minutes, and highlight the best questions, topics, and tactics discussed on The Drive.

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